Tag: Dapile

After months of telling Lab Rat I would eventually post, on Tuesday, May 2, 2016, it was time. There was lightning outside. There’s no way anybody will be outside at Atlee High School exercising. As YHC pulled into the parking lot a few minutes after 5:30 AM, there were 3 circled up doing jumping jacks. At the end of the bootcamp, no nickname for YHC was determined. When YHC posted again on May 9, the name “Phonics” had been given.

10 years later, YHC shows up to DaPile on this Saturday, May 2, 2026 to see 2 preparing to begin the bootcamp without him. YHC spoke up and said this is my F3 anniversary and follow me. Off they went with several 20 poind dumbbells, a 25 pound plate, several jump ropes, and and several bands.

Mosey to the side entrance of Atlee High School

COP: SSHs, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins.

Triple Check #1- Timer will do side steps with the band, one arm bent over rows, switch arms when timer turns around, Power cleans with dumbbells. (Audibled when timer broke the band and switched to lunges.)

Triple Check #2 – Wall Sits, Curls, Timer bear crawls

Mosey to blacktop

Triple Check #3 – Timer Jump Ropes either 100 times or to end of blacktop and back, Pull-ups, Arm twist (pull) with bands.

Mosey back to the Shovel Flag

COT: Numberarama, Name-O-Rama, Announcements, YHC took us out

NMS:

YHC has really enjoined his 10 years with F3 and is grateful for Lap Rat EHing him.. From who was there today, it’s possible that YHC would not have gotten to know Opus and would have only know Corned Beef from Cross Country. Since our kids have all graduated, its likely we would have lost touch with each other. YHC hopes for many more years of F3 beatdowns to come.

Announcements

• Memorial Day Convergence – Dogpile at 7 AM.

4 men posted on a perfect Saturday morning. Since last week was a serious beatdown by The Carpenter, YHC decided to take it easier this week.

Mosey to the tennis courts for some pickleball. Partner up, play up to five points, winning team calls out an exercise, the losing team does it. Rotate partners, rinse and repeat.

Mosey back to flag for some GRAMS. Numbers, names, Opus took us out.

As usual, good 2nd F at The Local Cup

The Carpenter made a return to DaPile on this perfect Saturday. The PAX anticipated a beatdown not seen around here for at least 5 years. This is what occurred.

Mosey to Basketball Court

COP: – All IC

• 25 SSH
• Arm Circles
• 10 Bat Wings with Heel Raises
• 10 Cardinal Cherry Pickers
• 10 Hand-Released Merkins, Hold Plank
• 10 Plank Jacks, Hold Plank then 10 HRM, Hold Plank
• 10 Mountain Climbers, then 10 HRM, Hold Plank
• 10 Alternating Shoulder Taps, 10 HRM, Hold Plank
• 10 Plank Jacks, 10 HRM, Hold Plank

Mosey to Altee Tables

Crush It!

• 5 SCs, 5 Derkins
• 10 SCs, 10 Merkins
• 15 SCs, 15 Incline Merkins
• 20 SCs, 20 WW2 sit-ups
• 25 SCs, 25 LBCs IC
• 20 SCs, 20 WW2 Sit-up

Mosey to Inner Bus Loop

Bear/Crab/Lunge

• Bear Crawl to Tree, 10 slow squarts
• Crab Walk to Tree, 10 Slow Squats
• Lunge to Tree, 10 Slow Squats
• Bear Crawl to tree, 10 Slow Squats
• Crab Walk to tree, 10 Slow Squats
• Lunge to Tree, 10 Slow Squats
• Bear Crawl to Tree, 10 Slow Squats
• Crab Walk to Tree, 10 Slow Squats

Mosey to VSF

Bulkhead lead stretching

COP: Numberarama, Name-O-Rama, Announcements, The Carpenter took us out with a moment of silence and prayer

NMS:

It was great having The Carpenter back as the Q today. There was some definite concern over the return of the 4X4, but it was never called.

We concluded that Abe Vigotas are just slow Don Quixotes. There is a question about this in New Jersey.

Gotta Run!

Phonics

4 men posted at Dapile to get their weekend started right. The PAX decided to hot potato the Q.

Opus Q – COP, Dora

Phonics Q – 5 corners

Bulkhead – Mosey back to the flag with some some exercises, MoM, stretching

Two teachers posted at Atlee High School on this last day of February after five straight days of teaching bell to bell. With days off, snow, and delays, both may not have been in shape for that difficult feat at this time of year. Because fatigue and soreness were going to be issues, YHC took the Q and this is what they did.

COP: SSH, Helicopters, Arm Circles, Imperial Walkers, Don Quixotes, Running Man, Merkins, American Hammers, Heels to Heaven, One legged APDs, other leg, both legs, Bulgarian Split Squats, Raised dips

Slow Mosey to pullup bars

For 20 minutes, we did the following five exercises with 4 of them in the corner of the blacktop: 5 Pullups, 10 Merkins, 15 Squats, 20 Flutterkicks, 25 Mountain Climbers.

Slow Mosey back to VSF

COT: Numberarama, Name-O-Rama, Announcements, Opus took us out.

NMS:

YHC showed up into the parking lot this morning a few minutes late and saw many frosted over cars but no F3 PAX members. He guesses there was an overnight school trip which could explain the cars. A few minutes later, Opus showed up in the parking lot. With a late start, both slowly moseyed throughout the AO which turned out to be perfect on this Saturday. Corned Beef joined us for coffee at Local Cup following the bootcamp. Great way to start off a weekend.

Gotta Run!

Phonics

3 men posted at Dapile. The PAX decided to do a running COP style workout. The PAX ran around the campus, alternating the Q and doing several exercises along the way.

Some GRAMS to close out. Numbers, names, Opus took us out.

Three dudes who apparently do not look at weather forecast or wind advisories stepped onto the grounds at Atlee High School the morning after a light snow. An icy parking lot and gale force winds were ready to great them. YHC, being slightly tardy for the start today, grove into the parking lot and it appeared that the two other PAX members were off to the distance doing SSHs. YHC then attempted to run over to there location but multiple PSAs by Bulkhead to not run due to the icy ground. Once YHC joined them, a hot potato Q was determined and Bulkhead took the lead.

Very slow mosey to the Atlee High School commons entrance. Per exercise, we found ourselves getting closer and closer to the Atlee doors where there was less snow and wind.

Bulkhead’s Q

COP all IC: SSH, Invisible Jump Ropes, Imperial Walkers, Helicopters, shoulder rotations, Don Quixotes, Copper Head Squats, raise arms up and lower to ground, Tempo Merkins, Freddie Mercuries.

Triple Check #1

Wall Sits, Hold Plank, Bear Crawls to wall and back

Mr. Holland’s Q

Triple Check #2

WW2s, Squats, Lunge to wall and back

Triple Check #3

Merkins, American Hammers, crab walk to wall, lunge backwards

Phonics’s Q

Elevens – Lunge to side and do Monkey Humpers, Bear Crawl back and do scissor kicks.

COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.

NMS

It was great again being able to do a bootcamp at Atlee High School since this location had only been slighly used in the past 2 weeks do the the ice and snow. The location we selected for today worked great because it limited the wind. It was shocking as we moseyed back to the VSF to feel the wind.

I feel very fortunate to be able to exercise and have this fellowship on cold mornings like today. Many in our community have been suffering in recent weeks due to the cold and sickness. Our thoughts and prayers are with them that things to get better.

Coffee was a good time again today. Corned Beef was able to join us.

Announcements: Frozen Triangle postponed by 2 weeks to 2/21/26. (Not on Valentine’s Day. Good call F3RVA)

New skill to work on from today: Can you rotate your shoulders in different directions at the same time? I’m practicing Mr. Holland. Not there yet.

Gotta Run!

Phonics

A lone Davillian arrived at an alterative Pearson’s ES since Atlee HS is still an ice rink. 6:30 came and no one else arrived so YHC went at it alone.

This how it went down

Short mosey over to the covered courtyard

COP (All IC) – SSH, Helicopters, DQ, imperial walkers, LBC’s, Shoulder Taps, Heels to Heaven, Arm Cricles

THANG

Deciding Rep Cycle – several exercises with different reps and lap around the courtyard in between

KB Swings – 20, 15, 10, 5
Merkins – 20, 15, 10, 5
deadlifts – 20, 15, 10, 5
Squats – 20, 15, 10, 5

Lunge Set – Forward and Backwards lunges in the courtyard

Ice Skating Mosey – Finished and some moseying around the school

Headed back to the car and told myself out.

Headed to The Local for the 2ndF were the fatsackes met me for coffee

Spit On That!

4 Davillians none of which had Hate or Respect, braved the wind chill of 0 to get in a workout before the winter storm

This how it went down

Boo Boo and YHC did a short run around the Atlee parking while waiting on the LIFO’s then we mosey to the side entrance area of Atlee

YHC’s Q

COP (ALL IC) – SSH’s, DQ, Hillbillies, Copperhead Squats, LBC’s, Heels to Heaven, AL Prom Dates, Merkins, ARM Circles

Mini Lazy Dora – Partner does wall sit and switch when needed for 50 Donkey Kicks, 100 Merkins, 150 Squats

Bulkhead’s Q

Quadruple Check – Bear Crawl from one wall and back, Reverse lunges in place, Step Ups, and Dips

11’s – Monkey Humpers one side, Lunges, then Heels to Heaven other, reverse lunge back

YHC’s 2nd Q

Wind (Literally) Sprints – Rounds off out and back on the entrance way starting at 50%, 60%, 75%, 82.5%, and finish for 100% speed

Mosey back to the VSF

Bulkhead’s 2nd Q

GRAMS

Numberrama, Namerama, Announcements, Boo Boo took us out

MOLESKIN

It was cold for a ground and pound but the “courtyardish” area helped block the wind and the light made it feel 10 degrees warmer

Glad to have Boo Boo out with us on a Saturday

Fun Times during the 2ndF at The Local with Corned Beef joining in

SPIT ON THAT!!

3 men braved the cold and wind to get a beatdown in.

COP – usual exercises

Triple Check – starting at the cafeteria entrance, P1 wall sit, P2 hold 6 inches, P3 timer

Love flat – using the service road we do a modified love hill. Starting at a light pole P1 runs to next light pole and back. P2 bear crawls, lunges, burpee broad jumps. Rinse and repeat with modified exercises for 3 rounds.

11s – using the poles by practice field do leg raises and run across the parking lot for Carolina dry docks

.

Mosey back to flag using service road, stopping at light poles for some boots merkins..

One round of ring of fire and, some GRAMs and Broga to close out.